E dey help your brain, keep your heart healthy and five oda reasons you suppose waka more

Inside di BBC podcast Don't Tell Me the Score, neuroscientist Professor Shane O'Mara tell Simon Mundie how to dey waka dey benefit our muscles and posture, how e dey help protect and regenerate our organs, aid digestion, and fit even reverse di ageing process of di brain.

Apart from promoting creative tinkin, to dey waka dey improve mood and reduce stress. Here na eight ogbonge reasons to increase your daily step count.

1. E dey make your brain more resilient

To dey inactive mean less muscle mass and strength for our bodi. But surprisingly, our brains also begin to shrink.

During waka, molecules wey dey produce inside di muscles dey enta di gray matter and increase di brain immunity. One such molecule dey promote di development of blood vessels inside di brain, supporting brain cells.

To dey waka dey make us smarter! To go for waka na di best way to solve problems.

2. E dey keep your heart healthy

To dey waka dey veri beneficial for heart health. Our hunter-gatherer ancestors bin waka average of 15 to 17 miles a day, five or six days a week. "Di heart health for dis populations bin dey remarkable," Shane tok.

3. E dey help digestion

To dey waka also dey beneficial for di gut. "Di flow of food dey facilitated wen pipo waka a lot," Shane tok.

"Instead of reaching for constipation pill, you fit try good waka - dis fit give you beta and long-lasting effect."

4. E dey help solve problems

Research confam say to dey waka dey increase creativity and dey help deal wit problems.

"Wen you dey tink about somtin, to get up and waka around na beta way to find solutions dan to sidon one place and feel frustrated," di neuroscientist tok.

"We know from many great writers, philosophers, and mathematicians say to dey go for waka na di best way to solve problems." For example, author Stephen King bin waka frequently and regularly. Philosopher and writer Bertrand Russell bin dey famous for organising im thoughts on a piece of paper, going for waka, and afta e return, e produce polished text.

5. E fit prevent depression

According to Shane, to dey sidon for one place fit contribute to di development of depression. Recent studies show say "depression rates dey reduce, and di likelihood of developing depression dey lower in any group wit higher activity dan for di least active," di neuroscientist tok. In oda words, di more active you live, di beta.

Pipo wey dey sidon for one place dey become less open to new experiences, less extroverted, and more neurotic.

Opinions dey say some types of major depressive disorders na sake of di action of inflammatory factors wey dey circulate for blood.

"If you waka a lot, di levels of inflammatory factors for your blood dey go down, and e dey go down really visibly," Shane tok.

As a result, to dey waka fit act as "vaccine" against depression, significantly reducing di risk of developing depression.

6. E dey help us to dey more open

According to one widely supported theory, each of us get personality wey be reflection of five different factors.

Dis traits (comprising di acronym Ocean) na openness, conscientiousness, extraversion, agreeableness and neuroticism.

If you give pesin wey dey sidon for one place a lot of personality tests, you fit find say ova time dem go become less open to new experiences, less extroverted, and more neurotic, Shane tok.

Physically active pipo, on di oda hand, dey show almost none of di personality changes seen in pipo wey dey sidon for one place. Dem also dey less prone to illness wey dey related to physical inactivity.

7. E beta for your metabolism dan to dey work out at di gym

To dey engage for light physical activity throughout di day dey beta for regulating your metabolism dan engaging in short, intense, but infrequent bursts of exercise.

According to Shane, many pipo dey overestimate di benefits of one hour for gym if dem spend di rest of di day inactive. Dis fit actually lead to "exercise inactivity" - di bodi den send signal: "You go hunting, you catch antelope, you kill am, you sidon, and you dey ready to eat." As a result, your metabolic rate slow.

"We dey designed for regular, rhythmic movement," so to sidon all day, engaging in intense physical activity, and den returning to di couch "no dey consistent wit how we bin evolve."

8. E fit2 improve your posture

For many of us, a workday consist of sitting inside car, sitting at a desk, and sitting ontop couch. Dis fit lead to poor posture and back problems.

"We no dey designed to stay for one position all day - e dey bad for your health," Shane tok. To get up and waka regularly fit help prevent back pain and improve your posture.

Six tips to waka more during di day

1. Set alarm on your computer or phone to go off evri 25 minutes, and wen e go off, get up and go for a five-minute waka. "You work more efficiently wen you do am in short bursts wit small breaks for movement," Shane tok.

2. E get many desks for market, both standing and treadmill. Ditch your old desk and try to dey waka while you dey work.

3. Meetings no mean say you gatz sit down. Suggest say make evrione stand instead of sitting. You fit also try to waka while you dey tok.

4. Answer calls while you dey stand up and waka around.

5. Using your smartphone step counter, try to take 5,000 more steps dan you currently dey do. Aim for 9,000 or 10,000 steps a day.

6. Take di stairs instead of di elevator.

Interview wit Shane O'Mara

Shane O'Mara na Professor of Experimental Brain Research for Trinity College Dublin and a Wellcome Trust Senior Fellow.